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Daily WOD

22
Feb

2.23.14 SUNDAY ENDURANCE– "5 SPOT" 5K Row (Every other min 5 Burpees) For Time Post time to comments OLYMPIC– Clean N Jerk REGISTER FOR THE...
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21
Feb

2.22.14 SATURDAY "STEAM ENGINE" 4 Rounds of: 3min AMRAP of: 25m Sled Push…270/180 pounds remainder of time 3min AMRAP of: 10 Toes to Bar 10...
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16
Feb

2.17.14 MONDAY "JIMMY DYCE" 20min AMRAP of: 9…7…5 of: Snatch…145/85 pounds HSPU's…25's then: 15…10…5 of: KB Swings…70/53 pounds Burpees then: 21…15…9 of: Thruster…95/65 pounds Pull...
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15
Feb

2.16.14 SUNDAY ENDURANCE– "FROGGER" 15 Rounds of: 12 Calorie Row 9 10m Shuttle Touches 3 G.I. Janes 1min Rest For Time Post time to comments...
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14
Feb

2.15.14 SATURDAY "CONQUISTADOR" 60 High Wall Balls…20/14 pounds…12/10 feet 50 DB Snatch… choose your poison (no more than 70/50) 40 HSPU's 30 Burpees 20 Bar...
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11
Feb

2.12.14 WEDNESDAY "SKID ROW" 50…40…30…20…10 of: Calorie Row KB Swings…53/35 pounds For Time (15min Time Cap) Post time and load to comments
9
Feb

2.10.14 MONDAY "MANWICH" 30 G.I. Janes 3min Rest 30 Snatches…115/65 pounds 3min Rest 30 Burpee Box Jumps…24/20" box For Time (16min Time Cap) Post time...
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8
Feb

2.9.14 SUNDAY ENDURANCE– "SHAM WOW" 8 Rounds of: 500m Row 20m Burpee Broad Jump 3min Rest For Time   Post time and load to comments...
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7
Feb

2.8.14 SATURDAY "BUCK ROGERS" 15…10…5 of: Wall Walks (after every set complete 20 Pull Ups and 20 Wall Balls…20/14…10/8 feet) For Time Kira's first rope...
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3
Feb

2.4.14 TUESDAY "SKIPPING ROCKS" 10min AMRAP of: 20 Double Unders 15 Calorie Row 10 KB Swings…70/53 pounds For Total Reps   Post load and total...
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2
Feb

2.3.14 MONDAY "ARM A GETTIN" 15min AMRAP of: 40 Back Squats…115/65 pounds 20 HR Push Ups 30 Front Squats…115/65 pounds 15 HSPU's 20 OHS…115/65 pounds...
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1
Feb

2.2.14 SUNDAY ENDURANCE– "TRACK MEAT" 6 Rounds of: 800m Run 3min Rest For Time Post time to comments OLYMPIC– Snatch
26
Jan

1.26.14 SUNDAY ENDURANCE– "SKY BALL" With a Partner complete: 5 Rounds of: 1000m Row 30 Wall Balls…20/14 pounds…10/8 feet (one partner works at a time)...
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24
Jan

1.25.14 SATURDAY "ROPE BURN" 8min AMRAP of: 10 DB Snatches…choose load (5 each arm) 1 Rope Climb For Total Weight Post load and total weight...
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23
Jan

1.24.14 FRIDAY "OPEN PREP" 5min AMRAP of: Hang Clean Thrusters…155/95 pounds For Total Reps Post load and reps to comments Auxiliary: 100 Box Jumps for...
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22
Jan

1.23.14 THURSDAY "BUZZ SAW" 5 Rounds of: 300m Row 25 Push Ups 1min Rest For Time    Lauren Post time and load to comments
20
Jan

***DUE TO THE WEATHER… 6pm CLASS ONLY TONIGHT*** 1.21.14 TUESDAY "BILLY GOAT" 12min AMRAP of: 12 Hang Snatch…95/55 pounds 24 OHS…95/55 pounds 12 Burpees Over...
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16
Jan

1.17.14 FRIDAY "KILLER COMBO" 7min AMRAP of: 10 KB Swings…53/35 pounds 10 Burpee Box Jumps…20/18" box For Total Reps Post load and reps to comments...
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15
Jan

BOOT CAMP Our Boot Camp offers a fun and exciting full body fitness program. Our high intensity, constantly varied, functional training style will jump start...
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14
Jan

1.15.14 WEDNESDAY "BIG TOE" 21…15…9 of: Power Snatch…135/95 pounds Toes to Bar (2min Rest Between Sets) For Time (15min Time Cap) Karen  Post time and...
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11
Jan

1.12.14 SUNDAY ENDURANCE– "EVERLAST" 2K Row 1mile Run 4min Rest 800m Row 800m Run 3min Rest 400m Row 400m Run For Time   Post time...
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10
Jan

1.11.14 SATURDAY "NATE" 20min AMRAP of: 2 Ring Muscle Ups 4 HSPU's…25's 8 KB Swings…70/53 pounds For Total Reps Post reps and load to comments...
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9
Jan

1.10.14 FRIDAY "ROOT CANAL" 21…15…9 of: Burpee Box Jumps…24/20" box Calorie Row For Time Post time and load to comments PRE-OPEN PRE-HAB By: Sign up...
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8
Jan

1.9.14 THURSDAY "BIG MAC" 8min AMRAP of: 3 Rope Climbs 6 Wall Walks 9 Hang Squat Snatch…95/55 pounds For Total Reps Post load and total...
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8
Jan

PRE-OPEN PRE-HAB Dana Hurley: Dana Hurley is a licensed massage therapist and a member of the American Massage Therapy Association.  Dana has an ongoing interest...
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7
Jan

1.8.13 WEDNESDAY "ASPHYXIATION" 4 Rounds of: 15 KB Swings…70/53 pounds 10 High Double Dip Wall Balls…20/14 pounds…12/10 feet 5 Shoot Throughs 3min Rest (Time Cap...
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6
Jan

1.7.14 TUESDAY "PUSH EM OUT" 10-1 of: Push Press…115/65 pounds Butterfly Sit Ups (8 Pull Ups after every set) For Time (10min Time Cap) Post...
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5
Jan

1.6.14 MONDAY "WORK RELEASE" 9min AMRAP of: 9 Toes to Bar 7 Hang Squat Cleans…115/65 pounds 5 Burpees For Total Reps   Post load and...
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4
Jan

1.5.14 SUNDAY ENDURANCE– "JUMPING SHIP" 20 Rounds of: 10 Calorie Row 20 Double Unders For Time Post time and load to comments OLYMPIC– Snatch Register...
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3
Jan

1.4.14 SATURDAY "BEAR CLAW" 10-1 of: Pull Ups Sit Ups (20m Bear Crawl after each set) For Time   Post time to comments
2
Jan

1.3.14 FRIDAY "AXLE GREASE" 1000m Row 50 Axle Thrusters…90/50 pounds 25 KB Swings…70/53 pounds For Time (12min Time Cap) Post time and load to comments...
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31
Dec

1.1.14 WEDNESDAY "HAPPY NEW YEAR" 3 Rounds of: 20 Wall Ball Sit Ups…20/14 pounds 14 Burpee Box Jumps…24/20" box For Time (12min Time Cap) Post...
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28
Dec

12.29.13 SUNDAY ENDURANCE- "SHELF LIFE" 40min AMRAP of: 3 Pull Ups 5 Push Ups 7 Air Squats 10m Bear Crawl (Every 5min 400m Run) For Total...
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27
Dec

12.28.13 SATURDAY "LEAF ROWER" 6min AMRAP of: Calories on the Rower (every min on the min 3 Burpees) For Total Calories   Post time and...
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26
Dec

12.27.13 FRIDAY "WHISTLE BLOWER" 100 Wall Balls…20/14 pounds…10/8 feet (EMOM 1 Burpee, 3 Toes To Bar) For Time (10min Time Cap) Post time and load...
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